WOD
 | Wed, Oct 18 2023 |  |
 | Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k |
| Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
| Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar |
| Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20231018 | Home WOD 20231018 | Scary Squat Challenge |
CrossFit 20231018(Time, Rx2, Rx3) WARM-UP: 200m walk 400m run (easy pace) – 25-ft down and back: Bear crawl (down) Samson lunges (back) Spiderman twist Side lunges 200m run (moderate pace) – 3 rounds for quality: 10 plank shoulder taps (R/L) to down dog 10 bootstrappers 200m run FAST/STRIDE SKILL/STRENGTH: On a 5:00 clock Accumulate 3:00 total minutes of hollow holds – Scale to a variation that allows for :20+ holds at a time – Rest as needed WOD: For time 21 DB thrusters (35/25) 400m run 18 DB thrusters 400m run 15 DB thrusters 400m run – Use two DBs Rx2 25/15 Rx3 Reps: 15, 12, 9 @ 15/10 INTENDED STIMULUS “Fast and Heavy.” The first workout programmed on main site on 010210 Thrusters in 1-3 sets with the round of 21 done in 2:30 or less The first run is complete in under 2:30 for 5:00 max time on the first round Push the pace today! STRETCHING: 2 sets :30 couch stretch/leg :30 elbow-to-instep stretch/leg
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